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1008 calorie diet plan no. 304. Explore our member meal plans with a daily calorie limit of 1000 calories. Many 1000 calorie diet plans to choose from.

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A 1008-Calorie Diet plan created by D

1000-Calorie Diet
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D
(Male)
Michigan, United States
Total Calories: 1008
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1008 Calories Diet Meal Plan

1000-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1008-calorie diet plan includes the following food items and may be consumed if it fits your diet and eating patterns.
Macronutrient Summary  |  Macronutrient Analysis  |  Run Meal Health Check
Calorie Breakdown by Meals
Food groups used in this meal plan:
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
32 g - 99%
Total saturated fat in this plan:
14 g - 142%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
110 mg - 73%
Total sodium in this plan:
4110 mg - 343%
Total carbohydrates in this plan:
129 g - 86%
Total dietary fiber in this plan:
14 g - 110%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in this meal plan is at or below limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below limit.    Protein For men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY

NOTE: The total calories in this meal plan is below the recommended minimum hence, the macronutrient summary and analysis, as seen below, may not be accurate or applicable for all the scenarios.
Macronutrient calculation for this 1008 Calories meal plan:
Below is a breakdown of this meal plan along with its macro nutrition calculation. You may simulate changes in macro nutrition levels by changing the default macro ratios seen below.
Choose a Goal   MUSCLE GAIN   MAINTENANCE   GET LEAN
 
PROTEIN
25 - 35%
%
Range in Grams
63 - 88
 
CARBS
40 - 60%
%
Range in Grams
101 - 151
 
FAT
15 - 25%
%
Range in Grams
17 - 28
Based on
Selected Ratio
  Calculated Protein Limit
76 g
  Calculated Carbs Limit
126 g
  Calculated Fat Limit
22 g
Breakfast
78 Calories
  1.35   9.14   4.02
Lunch
274 Calories
  10.39   35.8   10.7
Dinner
522 Calories
  36.85   50.08   16.96
Snack
134 Calories
  1.59   34.45   0.39
TOTAL  
50 g
Below Range
63 - 88
 
129 g
Within Range
101 - 151
 
32 g
Above Range
17 - 28
Note: The macronutrient summary and simulation, as seen above, is for your reference only. Please consult a professional for your specific needs.

What's in this 1000-calorie diet meal plan?
Print

D created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast D chose Carrots - 1 slice carrot, Coffee - 1 mug (8 fl oz) coffee, Cucumbers - 1 slice cucumber, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch D chose Cabbage - Cabbage Soup, Cream Cheese - 1 tbsp cream cheese, Toast - 1 large or thick slice, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner D chose Pork - 4 oz boneless, Rice - Regular White Rice, Salt - 1 tsp salt, Stir Frys - Asian Stir Fry Vegetables, Water - 16 fl oz Bottled Water. For snack D chose Apples - 1 medium appl, Oranges - 1 medium orange, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1000-calorie meal plan, D's total caloric consumption added to 1008 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by D for the entire day. Here you will also find the nutrition facts for each of the meal consumed during the day. You are more than welcome to print and or email this 1000-calorie meal to yourself or a friend if you wish.

Feel free to share this on your Facebook profile if you feel that your healthy dieting friends can use this to manage their daily caloric intake and achieve a healthy weight loss.

Meal Plan Created On: Jan 19th, 2021


Macronutrient Ratio for Weight Loss/Gain Analysis

Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 1008 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below.
Goal: Muscle Gain | Higher Carbs
If your goal is to gain muscle then the macronutrient ratio for your meal plan should be 40-60% carbs, 25-35% Protein and about 15-25% Fat.
Macronutrient Ratio - Muscle Gain - Protein: 25-35% | Carbs: 40-60% | Fat: 15-25%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 63 - 88 50 Fail
CARBS 101 - 151 129 Pass
FAT 17 - 28 32 Fail
Goal: Weight Maintenance | Moderate Carbs
If your goal is weight maintenance then the macronutrient ratio for your meal plan should be 30-50% carbs, 25-35% Protein and about 25-35% Fat.
Macronutrient Ratio - Weight Maintenance - Protein: 25-35% | Carbs: 30-50% | Fat: 25-35%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 63 - 88 50 Fail
CARBS 76 - 126 129 Fail
FAT 28 - 39 32 Pass
Goal: Get Lean | Higher Protein
If your goal is to get lean then the macronutrient ratio for your meal plan should be 10-20% carbs, 40-50% Protein and about 30-40% Fat.
Macronutrient Ratio - Get Lean - Protein: 40-50% | Carbs: 10-20% | Fat: 30-40%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 101 - 126 50 Fail
CARBS 25 - 51 129 Fail
FAT 34 - 45 32 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1008 calories meal plan:
  • This meal plan seems to be deficient of some food items that could possibly make it a healthier meal plan. It's lacking food items that are High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1008 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber and High Energy Foods.

The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice.
Meal Plan Items:
1000-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Carrots - 1 slice carrot 1 1 0.03g 0.29g 0.01g
Coffee - 1 mug (8 fl oz) coffee 2 70 1.04g 7.8g 3.94g
Cucumbers - 1 slice cucumber 7 7 0.28g 1.05g 0.07g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 78 1.35g 9.14g 4.02g
Lunch:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Cabbage - Cabbage Soup 1 71 3.92g 7.69g 3.26g
Cream Cheese - 1 tbsp cream cheese 1 51 1.09g 0.39g 5.06g
Toast - 1 large or thick slice 2 152 5.38g 27.72g 2.38g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 274 10.39g 35.8g 10.7g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Pork - 4 oz boneless 1 283 31.65g 0 16.52g
Rice - Regular White Rice 1 204 4.2g 44.08g 0.44g
Salt - 1 tsp salt 1 0 0 0 0
Stir Frys - Asian Stir Fry Vegetables 1 35 1g 6g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 522 36.85g 50.08g 16.96g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Oranges - 1 medium orange 1 62 1.23g 15.39g 0.16g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 134 1.59g 34.45g 0.39g
  Total: 1008 50.18g 129.47g 32.07g
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Disclaimer:
Please be advised that this is a meal plan created by one of our members and is displayed mainly for informational purposes. It may or may not be suitable for you. Please consult your physician before creating and/or adopting any of our member meal plans.
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Nutrition Facts
Serving Size: See Meal Plan
 COUNTING MACROS: TURN OFF
When Counting Macros is in ON mode, the calculations below for Macros - Protein, Carbs and Fat, are based on the scenario and the values seen in the ratio selected. 
Calories 1008  Calories from Fat 289
% Daily Value*
Total Fat 32.07g Total Fat Limit: 22 g, based on the selected scenario and ratio. | Fat: 22 g 146%
Saturated Fat 14.24g 142%
Polyunsaturated Fat 3.54g  
Monounsaturated Fat 11.4g
Cholesterol 110mg 73%
Sodium 4110mg 343%
Potassium 0mg  
Total Carbohydrates 129.47g Total Carbs Limit: 126 g, based on the selected scenario and ratio. | Carbs: 126 g 103%
Dietary Fiber 13.8g 110%
Sugars 43.86g | ABOVE RECOMMENDED LIMIT: 37.5g 117%
Protein 50.18g Total Protein Limit: 76 g, based on the selected scenario and ratio. | Protein: 76 g 66%
Vitamin A 30%
Vitamin C 171%
Calcium 43%
Iron 32%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
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